Rooj ntawm cov vitamins nyob rau hauv cov zaub mov (nqaij thiab hmoov khoom, zaub, txiv hmab txiv ntoo)

Cov vitamins thiab minerals - yog yam uas peb lub cev xav tau kev pab txhua txhua hnub. Niaj hnub no, txhua tus neeg uas mob siab txog lawv kev noj qab nyob, yog xav nyob rau hauv dab tsi cov khoom uas feem ntau yog pab tau, nyob rau hauv lwm yam lus, yog dab tsi tshuaj lawv yog neeg nplua nuj.

Yog li ntawd, nyob rau hauv no tsab xov xwm peb txiav txim siab qhia lub ntsiab ntawm heev heev cov kev tshawb fawb. Cov txheej txheem ntawm cov vitamins nyob rau hauv cov zaub mov mov - yog tsis cia li pab tau, tab sis kuj tsim nyog ntxiv. Nws yuav pab tsim ib lub kuas khoom noj uas yuav ua tau raws li tag nrho cov kev xav tau ntawm ib tug noj qab nyob zoo thiab nquag neeg.

Zaub los yog tsiaj cov khoom

Raws li ntawm niaj hnub no, cov neeg no muab faib mus rau hauv vegetarians thiab followers ntawm cov pa hwj chim. Nws yog tseeb hais tias txhua yam uas lawv muaj lawv tus kheej qhov tseeb hais txog dab tsi koj xav tau los noj mov, tab sis los ntawm dab tsi yuav tsum tau tso tseg. Nyob rau hauv cov ntaub ntawv no, ib lub rooj ntawm cov vitamins nyob rau hauv khoom noj khoom haus yuav xwb cai rau tus spectrum uas yuav tsum muaj nyob rau hauv koj cov khoom noj.

Nyob rau hauv qhov tseeb, ob leeg zaub thiab tsiaj cov khoom uas tseem ceeb heev rau tib neeg lub cev. Ib co ntawm cov ntsiab muaj nyob rau hauv cov nqaij, tsis tau hloov nrog cog counterparts. Qhov no txoj cai ua hauj lwm, thiab vice versa. Nws yuav yog li ntawd yuav tsum ncaj ncees hais tias tsuas yog ib tug ua ke ntawm cov nqaij, zaub thiab txiv hmab txiv ntoo muab qhov zoo tshaj plaws tshuav nyiaj li cas. Cov nram qab no cov lus vitamins nyob rau hauv cov zaub mov yuav muab tso nyob rau hauv lub chav ua noj, txhua lub sij hawm nrog nws, koj txoj kev noj haus.

Vitamins nyob rau hauv zaub

Liab, ntsuab thiab daj, lawv yog ib tug tiag tiag kho kom zoo nkauj rau koj lub rooj. Kaj zaub (tswb kua txob, txiv lws suav thiab carrots) muaj ib tug ntau ntawm beta-carotene. Qhov no antioxidant, uas koom nyob rau hauv lub cev tiv thaiv kab mob dab, tiv thaiv atherosclerosis thiab accelerates lub qhov txhab kho neeg mob. Raws li yuav tsum tau, nws yog hloov dua siab tshiab rau hauv vitamin A. Nws yog tseem nplua nuj nyob rau hauv no lub caij ntawm lub nplooj zaub: sorrel, nyias, zaub xas lav thiab spinach.

Vitamin B1 - ib tug tseem ceeb, tsis muaj uas nws tsuas muaj peev xwm tsis yuav lub qub hauj lwm ntawm lub paj hlwb. Vitamins muaj nyob rau hauv zaub yog nqis heev sai sai. Lawv coj nyiaj pab ntau tshaj cov nyiaj poob haujlwm. Nyob rau hauv tas li ntawd, nws yog tsis yooj yim sua kom tau ib tug overdose tsis zoo li hluavtaws vitamin complexes. Yog li, lub rooj ntawm cov vitamins nyob rau hauv cov zaub mov qhia tias feem ntau cov B1 caij nyob rau hauv legumes, spinach, zaub qhwv, qos yaj ywm thiab dos. Cov ntau heev thiab pheej yig zaub yog qhov chaw tseem ceeb vitamin. Lwm lub caij ntawm no pab pawg neeg - B2. Nws yog tam sim no nyob rau hauv cov nplooj zaub thiab ntsuab taum mog, txiv lws suav thiab qhwv.

Lwm lub caij tseem ceeb, hais txog tej uas kuv xav hais tias yog vitamin C. ascorbic acid yog muab kev koom tes nyob rau hauv tag nrho cov metabolic dab nyob rau hauv lub cev, thiab yuav pab kom ntxiv dag zog rau lub cev. Zaub thiab txiv hmab txiv ntoo nrog vitamin C yuav tsum yuav nyob rau hauv koj lub rooj nyob rau hauv lub offseason. Tshwj xeeb tshaj yog ib tug ntau ntawm nws nyob rau hauv lub zaub txhwb qaib thiab zaub qhwv, kua txob thiab dill, sorrel thiab qos yaj ywm, thiab txiv lws suav.

Peb pab - siav txiv hmab txiv ntoo

Lub cev yuav tsum tau rau cov vitamins nyob rau hauv thawj qhov chaw ensured los ntawm cov khoom noj kom. Rau hnub tim, ntau cov kev tshawb fawb uas paub tseeb tias lub tsev muag tshuaj ceg yog nqis nyob zoo ib nrab. Nyob rau hauv tas li ntawd, lawv yog tsis yog li ntawd txawm rau peb lub cev, raws li lawv hais manufacturers. Yog li ntawd, cov khoom noj tsis tau hu ua kev pom kev thiab kuas yog hais tias nws muaj txiv hmab txiv ntoo thiab zaub uas muaj vitamin C. Ntawm zaub peb twb tham ib tug me ntsis. Tam sim no nws yog lub lem ntawm txiv hmab txiv ntoo.

Feem ntau ntawm ascorbic acid yog ib feem ntawm lub txiv nkhaus taw thiab watermelon, txiv kab ntxwv thiab txiv qaub, kiwi thiab kua. Txawm li cas los, nws yog kiag li uas muaj nyob hauv tag nrho cov txiv hmab txiv ntoo. Feem ntau, yog tias koj piav me ntsis txog cov kev pab cuam uas lub cev tau txais los ntawm tshiab txiv hmab txiv ntoo, uas koj tau txais ib yam dab tsi zoo li no. Lawv tag nrho cov muaj cov vitamins A, B1, B2, B3, B5, B6, B9, thiab C, E. Cov txiv hmab txiv ntoo yog los ntawm cov poov tshuaj thiab magnesium, sulfur, poov hlau, phosphorus, tshuaj chlorine ua, sodium, hlau, zinc, thiab fluoride. Ntawm cov hoob kawm, tus nqi nws txawv nyob ntawm seb lub ntau yam, kom loj hlob thiab cia tej yam kev mob.

nqaij khoom

Tham txog cov vitamins, peb yeej ib txwm mloog nws nco ntsoov xwb zaub thiab txiv hmab txiv ntoo, tej zaum ntsuab. Tab sis peb yuav tsis nco qab txog cov nqaij cov khoom. Nws yog ib qhov chaw tsis tsuas yog ntawm cov protein, tab sis kuj zoo absorbed vitamins tias koj lub cev twv yuav raug hu tuaj nyob rau hauv muab rau. Yog hais tias koj tsis tu ncua zaub mov boiled los yog stewed nqaij, koj yuav tau nco ntsoov hais tias yuav tsis tsum sab laug yam tsis tseem ceeb tshaj plaws ib txoj lw ntsiab.

Ua ntej ntawm tag nrho cov peb tham txog vitamins Group B: thiamine, riboflavin, pyridoxine, niacin thiab pantothenic acid, thiab choline thiab tocopherol. Nws yog zoo kawg nkaus kuas ua ke uas muab koj lub cev ib lub caij nyoog mus rau ib tug tag nrho lub neej, thiab yuav ntxiv zog rau lub cev.

Nqaij qaib, ntses, offal

Raws li peb kov on xws li ib cov npe tseem ceeb, kuv xav mus ntsib ib tug me ntsis ntau kom meej li cas nqaij yog feem ntau yuav pab tau rau tus kab mob. Raws li qhov kev paub ntawm peb pog koob yawg koob, peb yuav xav tias hais tias qhov no offal yuav tsum noj tsis tu ncua. Thiab ces koj muab noj qab haus huv. Thiab qhov no yog tej muaj tseeb. Usable yog ib feem ntawm cov tsiaj tuag, tshwj xeeb tshaj yog yog hais tias nws tseem hluas thiab tsis heev rog. Hais tias yog, tus zoo tagnrho kev xaiv yuav nqaij menyuam nyuj los yog yaj, thiab nqaij qaib. Tam sim no nyob rau hauv nyob tus yeees ntawm cov khoom xws li thiab minerals. Qhov no poov tshuaj, sodium, phosphorus thiab hlau, magnesium, zinc, iodine, thiab lwm tus neeg. Nqaij qaib txawv ib theem siab cov ntsiab ntawm qhov tseem ceeb cov amino acids tsim nyog rau ib tug zuj zus kab mob.

By-cov khoom uas pab tau heev. Lawv muaj zoo lom nqi. Nws ua rau yus nrog lawv nyob lub siab, uas muaj vitamin A, liposoluble, hormone zoo li tebchaw, hlau, tooj liab thiab phosphorus. Lub ob lub raum yog nplua nuj nyob rau hauv vitamin B, hlwb - phosphorus. Koj muaj peev xwm kos ib tug hais tias: tag nrho cov nqaij khoom uas yuav tsum tau tam sim no nyob rau hauv koj lub rooj txhua txhua hnub. Nyob rau hauv cov ntaub ntawv no, muaj tseeb lawv yog supplemented nrog zaub, cereals thiab txiv hmab txiv ntoo.

nqaij

Nyob rau cov qab hau ntawm no nrov khoom yog qhov kev sib tham. Muaj yog ib qho kev tsis ntseeg tias hnyuv ntxwm teeb meem xov xwm xa mus hais rau ib tug raug mob cov pej xeem uas muaj peev xwm tsis yuav nws. Nyob rau hauv qhov tseeb, peb twb tsim muaj uas cov nqaij - yog ib tug tseem ceeb qhov chaw cov as-ham thiab vitamins, uas yuav tsum tsis txhob raug tshem tawm los ntawm cov khoom noj. Thaum lub tam sim no hnyuv ntxwm nws yog yuav luag muaj. Ib txhij, nws muaj kua, lard, ntau yam dyes thiab lwm yam teeb meem tshuaj.

Cia peb si ib me ntsis ntxiv txog qhov no. Nqaij npuas rog, tsis tooj mus rau nrov kev ntseeg - yog ib qhov chaw ntawm lossis loj nyiaj ntawm cov vitamins, as-ham thiab unsaturated fatty acids. Thaum ua tib zoo suav hais tias yog muaj pes tsawg leeg, peb yuav nrhiav tau selenium, vitamins A thiab lub F, lecithin, thiab arachidonic acid. Ntawm cov hoob kawm, tus sausages - nws yog heev high-calorie khoom noj, tab sis 30-40 grams tauj ib hnub twg yuav tsum tau noj kiag li tsis muaj kev ntshai.

Xyuam xim rau ntim. Nyob rau hauv thawj qhov chaw raws li ib feem ntawm cov hais tias cov khoom, uas yog lub hauv paus. Kim, high-quality hnyuv ntxwm ua los ntawm nqaij npuas los yog nyuj, pheej yig dua - los ntawm nqaij qaib. Yog hais tias thawj qhov chaw yog kua, ces yuav zoo li ib yam khoom tsis ua kev zoo siab. Yog hais tias peb xaiv ib tug zoo hnyuv ntxwm los ntawm ib tug reputable khw, lawv feem ntau tam sim no raws li ib feem ntawm cov nqaij lossis muaj muaj roj thiab tej txuj lom. Raug mob xws li ib tug khoom tsis tau. Nyob rau tib lub sij hawm nws yuav muab lub cev txhua yam raws nraim tib yam li hais tias ntawm tshiab nqaij.

khoom noj siv mis khoom

Qhov no yog ib tug tseem ceeb qeb, uas yuav tsum tau muaj nyob rau hauv cov khoom noj ntawm txhua tus neeg txhua txhua hnub. Tu siab, lossi accelerating pace ntawm lub neej tsis pub nws tus kheej kom indulge tshiab mis nyuj. Sawv ntxov mus ua hauj lwm yuav tsis tau - mus qaub nyob rau hauv lub yav tsaus ntuj nyob rau hauv lub khw twb, thiab tsis tau yuav. Yog li ntawd, cov mis nyuj yuav cawm tau koj txojsia. Diluted nrog boiling dej - thiab yog npaj txhij, raws li yog hais cia li los ntawm tus nyuj.

Tej semifinished khoom no muaj cov tseem ceeb cov amino acids, vitamins ntawm pab pawg neeg B, A thiab D. Nyob rau hauv muaj pes tsawg leeg tseem muaj minerals - yog phosphorus, poov tshuaj, poov hlau, sulfur, magnesium thiab chlorine. Thiab cov mis nyuj yog raws li ib tug tag nrho thiab mis. Yog hais tias koj yog fond ntawm cov pluas noj los yog raug kev txom nyem los ntawm kev tsis haum tshuaj, nws yog ib qhov zoo tshaj plaws los mus xaiv tus kev xaiv thib ob. Mis hmoov yog heev yooj yim mus siv sij hawm nrog koj nyob mus ua si. Ncuav txaus dej kub - thiab koj iav muaj ib tug ntau yam ntawm cov vitamins.

nqaij ntses nyoo

Nws yog lub npe hu hais tias lub hiav txwv tsis yog tsuas yog qhov uas lub neej nyob rau lub ntiaj teb, tab sis kuj yog ib tug tsis tu ncua tsum zaub mov. Qhov no yog feem ntau ntses thiab lwm yam underwater inhabitants. Lawv yog cov qhov chaw ntawm cov vitamins, minerals, thiab antioxidants. Txawm li cas los, peb yuav tam sim no xav txog cov feem ntau cov nyiaj txiag kev xaiv tias tsuas yog tus neeg txais kev pab yuav xaiv tau. Qhov no, ntawm chav kawm, seaweed. Vitamins, uas xwm tau txais vaj txiaj ntsim no alga, cia koj lub cev yuav tsum tau noj qab nyob zoo.

Seaweed yog nplua nuj nyob rau hauv cov vitamins A, PP, B1, B2, B6, B9, C, PP. Qhov no yog ib tug tiag tiag storehouse ntawm cov as-ham. Thiab nws cov nqi heev pheej yig, thiab npaj tej yam yooj yim. Los ntawm txoj kev, vitamin PP nyob rau hauv cov zaub mov yog tsis tshua muaj heev. Yog li ntawd, txawm vim hais tias ntawm no micronutrient tsim nyog los pamper koj tus kheej txawv txawv tshuaj ntsuab. Ntxiv nws qhov chaw yog cov poov xab, daim siab, nkaub qe thiab mis nyuj haus, nqaij qaib thiab ceev.

Nyob rau hauv tas li ntawd rau cov vitamins, seaweed yuav khav ntau thiab minerals. Muaj siab calcium, magnesium, sodium, potassium, thiab phosphorus, hlau thiab manganese. Tab sis lub ntsiab nqi ntawm kelp - yog iodine. Tus nqi nce mus txog ib tug zoo heev theem.

hmoov cov khoom

nyob rau hauv lub teb ntawm Dietetics cov tub txawg feem ntau qhia mus tso tseg rau cov hmoov nplej thiab qab zib. Tseeb, custard ncuav thiab es nqus zaum ob tsis zoo li mus ntxiv noj qab haus huv rau koj. Txawm li cas los, qhov no siv tsis tau rau khob cij. Nws yuav tsum tsis txhob raug tshem tawm los ntawm cov khoom noj, txawm rau cov neeg uas nyhav dhau heev lawm thiab xav kom poob phaus. Qhov no yog vim muaj cov nyob rau ntawd lossis loj nyiaj ntawm cov vitamins thiab minerals. Qhov no A, B1, B3, B5, B6, B9, E. Tsis tas li ntawd, muaj yog chloro, sodium, potassium, phosphorus, magnesium, poov hlau, pob zeb ntais, zinc, manganese, cobalt thiab molybdenum, thiab chromium iodo - zoo tag nrho periodic rooj .

es tsis txhob ntawm ib tug xaus

Raws li cov lus, peb yuav xaus uas noj txoj cai yog ib tug snap. Tsis tas mus noj kim vitamin complexes, txaus txhua hnub kom muaj nyob rau hauv lub rooj ntuj cov khoom noj nyob rau hauv lub txoj kev ua ke. Qhov no ntshiv nqaij los yog ntses, cereals thiab khoom noj siv mis, raws li zoo li zaub, txiv hmab txiv ntoo thiab tshuaj ntsuab. Cais cov nqi xwb khoom qab zib thiab zaub mov kib, uas tsis muab tsis muaj dab tsi tab sis muaj calorie ntau ntau thiab teeb meem tshuaj.